Many people feel hungry quickly after eating pasta, and this is not simply due to mood. It's essential to pay attention to the physiological mechanisms occurring during the digestion of pasta.
One of the primary reasons for feeling hungry quickly after eating pasta is its high carbohydrate content. Consuming high-carb foods like pasta causes a rapid increase in blood sugar levels. In response, the pancreas secretes insulin hormone to stabilize blood sugar. However, when blood sugar levels drop rapidly during this process, the brain sends signals of hunger. This phenomenon is known as "fake hunger," where you feel hungry even though your stomach is technically empty but feels appetizing.
On the other hand, rice, also a high-carb food, is a better choice compared to pasta. Rice is typically consumed with various side dishes, unlike pasta dishes. Consuming rice with side dishes provides dietary fiber and protein, which slow down digestion and absorption. As a result, rice tends to keep you feeling full for longer after eating. Additionally, rice contains a wider variety of nutrients compared to pasta, making it a better choice nutritionally.
However, if you still prefer pasta dishes, choosing pasta made from durum wheat semolina is advisable. Durum wheat is a type of wheat that is high in protein and digests slowly, aiding in maintaining a feeling of fullness.
If you want to feel full for longer after a meal, it's important to chew thoroughly during the meal. Chewing promotes the secretion of GLP-1 hormone, which helps in maintaining satiety. Aim to chew your food at least 30 times and take at least 20 minutes to eat slowly.
In summary, opting for rice over pasta and consuming a variety of side dishes can help maintain satiety for longer. Additionally, if you prefer pasta, choosing products made with durum wheat semolina allows you to consider the nutritional aspect. Adequate chewing during meals is also important for maintaining satiety.
